CROSSFIT
Dumbbell Bench Press
10(L) 10(M) 10(MH) 10(H)
AMRAP 7:00
7 Shoulder to Overhead 115/75
7 Toes to Bar
(3:00 Rest)
AMRAP 7:00
7 Burpee to 6″
7 Calorie Assault Bike
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STRONGFIT
Cycle 1/Week 2
Dumbbell Bench Press
4×10 (M)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
Barbell Curl
4×10 (M)
For time:
21-18-15-12-9
Calorie Ski Erg
Sit-up
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Pistol Squat to Bench/Box (total)
8 Hanging Leg Lift Over (total)
Block Snatch (AK) + OH Squat
55% 2+2
60% 2+1
65% 1+1
(pause at bottom of squat for snatch and the OHS)
Block Snatch (AK)
70% 1×2
75% 1×1
80% 1×1
75% 1×2
80% 1×1
85% 1×1
Snatch Deadlift
100% 3×5
Back Squat
90% 2×2
80% 1×6
With a partner for time:
250m Row
500m Row
750m Row
500m Row
250m Row
(alternate distances with partner)
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3
Snatch from blocks
70% 4×2
Snatch Pull
90% 4×4
Snatch Grip Bent Row
8(L) 8(M) 8(MH) 8(H)
Weighted Sit-up
3×15 (M)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Bench Press
6(L) 6(M) 1(MH) 6(H)
Sling Shot Bench Press
2(MH) 2(H)
Chest Press (you pick)
8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill
